Daily WOD

6am through to 9am in 20 minute waves. (No Weightlifting at 7am due to Paige assisting through the morning with anyone wanting to improve Snatch technique.) Registered: "Open 17.3" (See video below) Non-registered: AMRAP in 15 minutes: 3 Chest-to-Bar Pull-Ups 3 Power Snatches (45/30kg) 6 Chest-to-Bar Pull-Ups 6 Power Snatches (45/30kg) 9 Chest-to-Bar Pull-Ups 9...

OTM for 5 minutes at each station: A) 12 KB Swings B) 15/12 Cal Row C) 20m Farmer Carry or 20m Sled Drag or 5 Tyre Flips D) 2 Pegboards or 2 Rope Climbs or 10 Ring Rows or 2 Sandbag Stair Climbs E) 30 Double Unders + 5 HSPU  ...

A) Hang Power Clean 8 - 8 - 8 - 8 B) Hang Power Snatch 4 - 4 - 4 - 4 C) Deadlift 2 - 2 - 2 - 2 The Fun Friday Finisher. ...

- AMRAP in 3 mins for 5 rounds. - Rest 1 minute between rounds. 3 Snatches (40/30kg) (^55/40kg) 6 Box Jumps (24/20") (^30/24") 18 Double Unders (^UB) ...

"The Bear" Complex - 5 rounds to find max load - Each round consists of 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press from behind the neck - The bar cannot rest on the ground at any point for the round to count ...

All members welcome to come down and do the workout. We'll be running waves from 6am. 6am - 9am "Open 17.2" AMRAP in 12 minutes: 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Toes-to-Bar 8 DB Power Cleans (22.5/15kg) 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Bar Muscle-Ups 8 DB Power...

Happy Birthday April! - We'll be putting the t-shirt order in first thing next week so if you're thnking of ordering some please email sonia@crossfitking.com A) Alternating EMOM for 10 minutes: 8 Thrusters 50 Double Unders B) For time: 800m Row 10 Dumbbell Burpee Stepovers (24/20") 30 SDHP 10 Dumbbell Burpee Stepovers (24/20")   ...

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